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Omelette vs. Potato salad — In-Depth Nutrition Comparison

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The main differences between omelette and potato salad

  • Omelette has more selenium, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin D, and iron; however, potato salad has more vitamin C.
  • Daily need coverage for cholesterol for omelette is 82% higher.
  • Potato salad is lower in cholesterol.
  • Potato salad has a higher glycemic index than omelette.

Food types used in this article are Egg, whole, cooked, omelet and Potato salad, home-prepared.

Infographic

Omelette vs Potato salad infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +152.6%
Contains more IronIron +127.7%
Contains more ZincZinc +251.6%
Contains more PhosphorusPhosphorus +221.2%
Contains less SodiumSodium -70.7%
Contains more SeleniumSelenium +529.3%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +117.1%
Contains more CopperCopper +87.3%
Contains more ManganeseManganese +320.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +437.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +543.3%
Contains more Vitamin B5Vitamin B5 +141.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +457.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.5%
Contains more Vitamin B3Vitamin B3 +1290.6%
~equal in Vitamin B6 ~0.141mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +294.4%
Contains more FatsFats +42.2%
Contains more CarbsCarbs +1645.3%
Contains more OtherOther +95%
~equal in Water ~76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +95.3%
Contains less Sat. FatSaturated fat -56.9%
Contains more Poly. FatPolyunsaturated fat +37.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Potato salad
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Omelette Potato salad DV% diff.
Cholesterol 313mg 68mg 82%
Choline 247.6mg 45%
Selenium 25.8µg 4.1µg 39%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.06mg 25%
Sodium 155mg 529mg 16%
Vitamin A 172µg 32µg 16%
Protein 10.57g 2.68g 16%
Phosphorus 167mg 52mg 16%
Vitamin B5 1.289mg 0.534mg 15%
Vitamin C 0mg 10mg 11%
Iron 1.48mg 0.65mg 10%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Saturated fat 3.319g 1.429g 9%
Vitamin E 1.29mg 9%
Folate 39µg 7µg 8%
Zinc 1.09mg 0.31mg 7%
Polyunsaturated fat 2.712g 3.737g 7%
Monounsaturated fat 4.843g 2.48g 6%
Copper 0.063mg 0.118mg 6%
Fiber 0g 1.3g 5%
Vitamin B3 0.064mg 0.89mg 5%
Fats 11.66g 8.2g 5%
Potassium 117mg 254mg 4%
Vitamin B1 0.034mg 0.077mg 4%
Carbs 0.64g 11.17g 4%
Vitamin K 4.5µg 4%
Manganese 0.024mg 0.101mg 3%
Calcium 48mg 19mg 3%
Calories 154kcal 143kcal 1%
Magnesium 11mg 15mg 1%
Net carbs 0.64g 9.87g N/A
Sugar 0.31g N/A
Vitamin B6 0.143mg 0.141mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.042mg 0%
Threonine 0.467mg 0.116mg 0%
Isoleucine 0.565mg 0.141mg 0%
Leucine 0.913mg 0.202mg 0%
Lysine 0.767mg 0.171mg 0%
Methionine 0.319mg 0.066mg 0%
Phenylalanine 0.572mg 0.135mg 0%
Valine 0.722mg 0.172mg 0%
Histidine 0.26mg 0.062mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Omelette
13%
Potato salad
Minerals Daily Need Coverage Score
37%
Omelette
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Potato salad
Potato salad is lower in Cholesterol (difference - 245mg)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 1.89g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 374mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.